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Grilled Mackerel with Ratatouille and Quinoa
Grilled Mackerel with Ratatouille and Quinoa

Grilled Mackerel with Ratatouille and Quinoa
A nutritious dinner featuring grilled mackerel, a classic French ratatouille, and quinoa.
Grilled Mackerel with Ratatouille and Quinoa

This meal provides a balanced intake of protein, carbohydrates, and vegetables, essential for recovery and energy replenishment after a day of training.

Ingredients:
1
Servings
  • 2
    item
     mackerel
  • 150
    g
     zucchini
  • 150
    g
     eggplant
  • 100
    g
     bell pepper
  • 2
    item
     tomato
  • 1
    item
     onion
  • 2
    clove
     garlic
  • 2
    tbsp
     olive oil
  • 150
    g
     quinoa
  • 10
    g
     basil
  • 1
    tsp
     salt
  • 1
    tsp
     black pepper
Preparation Time: 40 minutes
Grilled Mackerel with Ratatouille and Quinoa
Instructions:
  1. Preheat the grill to medium-high heat.
  2. Season the mackerel with salt and black pepper.
  3. Grill the mackerel for about 5-7 minutes on each side until cooked through.
  4. In a pan, heat olive oil over medium heat.
  5. Add chopped onion and garlic, sauté until translucent.
  6. Add diced zucchini, eggplant, bell pepper, and tomatoes to the pan.
  7. Cook the vegetables for about 15 minutes until tender.
  8. Stir in chopped basil and season with salt and pepper.
  9. Cook quinoa according to package instructions.
  10. Serve grilled mackerel with ratatouille and quinoa.
Nutrition Per Serving 1000 g Per 100g
Energy 2500 kcal 250 kcal
Protein 150 g 15.0 g
Fibre 30 g 3.0 g
Salt 3 g 0.3 g
Sugar 20 g 2.0 g
Carbohydrates 300 g 30.0 g
Fat 100 g 10.0 g
  • 2
    item
     mackerel
  • 150
    g
     zucchini
  • 150
    g
     eggplant
  • 100
    g
     bell pepper
  • 2
    item
     tomato
  • 1
    item
     onion
  • 2
    clove
     garlic
  • 2
    tbsp
     olive oil
  • 150
    g
     quinoa
  • 10
    g
     basil
  • 1
    tsp
     salt
  • 1
    tsp
     black pepper
1
Servings
0

Preheat the grill to medium-high heat.

Season the mackerel with salt and black pepper.

Grill the mackerel for about 5-7 minutes on each side until cooked through.

In a pan, heat olive oil over medium heat.

Add chopped onion and garlic, sauté until translucent.

Add diced zucchini, eggplant, bell pepper, and tomatoes to the pan.

Cook the vegetables for about 15 minutes until tender.

Stir in chopped basil and season with salt and pepper.

Cook quinoa according to package instructions.

Serve grilled mackerel with ratatouille and quinoa.

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